Thursday 5.26.2022

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Strict Weighted Pull-up x 2-3 reps
(if you cannot complete 2-3 unweighted Strict Pull-ups, perform 3-4 Negative Only Pull-ups with a 5-second lowering, or Assisted Pull-ups x 6-8 reps w/ good control)
Rest 30 seconds
Barbell or Dumbbell Floor Press x 8-10 reps @ 30X0 tempo
Rest 60 seconds

B. Two sets of:
Tall Kneeling Zottman Curls x 10-12 reps @ 3111
Rest 30 seconds
Overhead Banded Tricep Extensions x 20-25 reps @ 1010
Rest 30 seconds

Every minute, on the minute, for 15 minutes (5 sets of each), for max reps/calories:
Minute 1 – 30 Seconds of Bike Erg
Minute 2 – 30 Seconds of Double-Unders (or Lateral Line Hops)
Minute 3 – 30 Seconds of Ski Erg

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets